Cure For Panic Attacks Books And References

Exploring Emotional Depression And Anxiety Symptoms Caused By Anxious Thinking

Visualization Tool To Eliminate Anxious Thinking and Intrusive Thoughts

Anxiety disrupts normal living when your mind becomes too pre-occupied with much worrying. Too much worrying and intrusive thoughts cause mental and emotional exhaustion and saps physical strength. Disequilibrium of the body or the loss of the sense of center sets in which can be corrected by proper meditation and yoga exercises.

In a class, a student was asked by the teacher to come forward and spread his legs apart. He was then asked to think of worrying thoughts and concentrate on them for some period of time. While in this state, the teacher moved over the side of the student and gently pushed him. With relative ease, the teacher was able to topple the student down.

In the same experiment, the student was asked to forget his worrying thoughts and give his attention on a grounding visualization. Again, the teacher tried to topple down the student but this time, the latter showed a stronger resistance. This simple exercise demonstrates the importance of feeling grounded so as not to be caught off balance. When a person is steep in worrying thoughts and anxiety he becomes detached to realities and goes through lifelike an automaton.

How to overcome anxious thinking:

Here is a visualization technique with three parts. The idea is to enable you to eliminate vicious intrusive thoughts, mental anxiety and tension. Knowledge of this visualization technique may come in handy when you are beset with these worrying thoughts, fear and anxiety. A wide variety of visualization tools come in different self help courses, but the visualization to be presented here is by far the most effective and can be used literally anywhere.

Visualization tools when used regularly are very effective in eradicating mental anxieties or intrusive thoughts. For optimal results, the person must undergo this visualization process for not less than 10 minutes. A shorter period may not be effective. Visualization can be done in any manner. There is no right or wrong way. If you feel unable to visualize mental imagery, don’t worry. What is important is that you are able to focus your attention on the mental exercise and you’ll see, the positive effects will be felt sooner or later.

To avoid any distractions, choose a secluded area, in your room perhaps, to enable you to concentrate better on the mental exercise. Once you get the hang of it and become more adept at what you are doing, you can now perform the exercise in a busier environment without getting distracted. A good visualization exercise can bring about a sense of well being, relaxed physical and mental state and release of tension and stress.

Eradicating anxious thinking:

Okay let’s try Diaphragmatic Breathing.

First is to close your eyes and concentrate on your breathing. Put one hand on your upper chest and another on the stomach. Inhale until your stomach swells forward and fall back gently as you slowly exhale. Repeat the process a number of times until you get a steady rhythm. Make sure that your hand on the chest makes little or no movement.

Once you get the rhythm, slow down a bit on your breathing by pausing for a short while after exhaling and before breathing in again. At first, you may feel like gasping for breath because of the lesser oxygen intake but with regular practice you will become used to slow breathing.

Try counting to three when you inhale, pause, and then count to three when you exhale . Repeat this cycle until you become more comfortable with it. Using this technique will draw your thoughts away from distracting visual images and anxiety thoughts and teach you to focus on the breathing. If you are distracted by other thoughts try to retrain your mind to the activity at hand. Continue with this breathing exercise for a few moments to strengthen your diaphragmatic muscles until it becomes second nature to you.

Visualizing to Combat Anxious Thinking:

Now, draw your attention to your feet. Try feeling your feet. See if you can feel your toe. Imagine your feet growing roots slowly out of your soles and slowly creeping into the ground. Now, visualize that the roots are growing fast and are digging deeper into the earth. Think that you are now anchored on the ground and strongly grounded like a mahogany tree. Savor the feeling of being firmly grounded for a few moments.

If you now have the impression that you are firmly rooted on the ground, the next step is to visualize a cloud illumined by a shimmering light directly above your head. A bolt of lightning suddenly flashes from the bright cloud forming above your head, igniting a white light slowly resting penetrating your head and into your body, down to your legs and to your toes. As the band of light saturates your body, feel the soothing and calming effect as it clears your mind of anxious thoughts. Go through this exercise four or five times until you finally sense that your mind is emptied of fear and unpleasant thoughts.

Finally, imagine yourself standing under a large, thunderous and cascading waterfalls. The water is clear and sparkling, and full of life. Feel the invigorating effect of the cool water as it descends upon your whole body. Listen as water splashes around you. Now think that the water is washing away your stress and worrying thoughts.

Then, open your eyes from your reverie.

Make sure that you utilize all your senses in performing this visualization exercise. Taste, touch and hear it. Feel the calming sensation as the water douses your entire body and hear as it splatters around your.

The more realistic the imagery, the stronger the calming effects. Try this simple visualization exercise regularly and your mind, like a muscle, will relax and empty itself of unhealthy contents.

The key to this simple visualization method is to release. This process is like opening a door in your brain so that the anxious thoughts and other unwholesome images that cause your stress will go away. Practice makes perfect as the saying goes. So, be sure to do this frequently in order to drain your mind of unwelcome thoughts. Now do this before going to bed at night for a sound and restful sleep.

Many do not perform the visualization exercise in any room of the house other than the bedroom. The idea is to leave behind fears and anxiety as one closes his bedroom door for the night.

As a tool, visualization can be very effective. If properly carried out it can really be effective in attaining inner calm. Remember that this method is only a tool; it is not per se a means to end the panic attacks.

That concludes the two–pronged approach to dealing with anxious thinking and thoughts.

With constant practice you will begin to feel its effects and be on your way to total recovery.

Cure For Panic Attacks Books And References